Superfood: Beans

Superfood: Beans

Green, black, white, pink, or red and shaped like tiny spheres, strings, or kidneys: Beans come in all colors, shapes, and sizes. With fun names like pinto and garbanzo, beans are high in protein and low in cholesterol, with plenty of other health benefits in betweenConsumption of dry beans, peas, and lentils could improve diet quality in the US population. Mitchell, DC, Lawrence, FR, Hartman, TJ, et al. Diet Assessment Center, Department of Nutritional Sciences, Pennsylvania State University, University Park, PA. Journal of the American Dietetic Association 2009; 109(5):909-13.

Cool Beans – Your Action Plan

Beans are definitely nutritional superheroes, but then there’s the problem of (ahem) flatulence. Beans naturally contain a type of sugar that is indigestible in humans— the sugar sits in the large intestine and bacteria ferment it, causing gas. Luckily, soaking dried beans can help ease the problem by breaking down the sugars, as can draining and rinsing canned beans (something the crew from Blazing Saddles clearly didn’t know about). Since beans contain a ton of fiber, introduce beans to the diet gradually so the digestive system can get used to higher amounts of fiber. Another benefit of beans: they won't break the bank. Ground round, one of the cheapest cuts of beef, averages $3 a pound, while dried beans generally come in at less than $1 a pound. Beans are also highly versatile when it comes to recipes. They can star in burritos, soups, stews, salads, dips, sauces— and can evensub in for shortening in baked goods!Pureed cannellini beans can be substituted for shortening in brownies. Szafranski, M, Whittington, JA, Bessinger, C. Department of Human Nutrition, Winthrop University, Rock Hill, SC. Journal of the American Dietetic Association. 2005 Aug;105(8):1295-8. Canned beans are incredibly easy to use because the soaking is already done, but it’s best to drain and rinse them first to lower the sodium content.